Vegetables: We recommend eating as many of your vegetables organic and raw (uncooked,in salads,juices,smoothies,etc.( as possible! When cooking vegetables,do not overcook them.Steaming or lightly stir frying is best. The more colorful rainbow of vegetables you eat,the better tey are for your health phytochemicals.Eat a wide veriety of organic vegetables daily.One vegetable serving is equal to 1 cup cooked vegetables or 1 cup raw uncooked vegetables,1 cup cooked vegetables or 1 cup raw uncooked vegetables,1 cup salad,3/4 cup vegetables juice We recommend 6 – 8 or more vegetable serving daily.
Fruits: Like vegetables,the more colorful the fruits the better they are for you.Enjoy organic fruits as much as possible! One serving of fruit is equal to 1 medium apple,banana,orange,pear or other fruit.We recommend eating 4 – 6 serving or more of organic fruits daily.
Calcium Foods: Are plant-derived calcium-rich foods.Plant sources of calcium are healthier than dairy products becouse they don’t contain saturated fats or cholesterol.Health calcium-rich foods are: soymilk,tofu,broccoli and green leafy vegetables.Serving sizes of plant-derived calcium-rich foods include:1 cup soymilk, 1/2 cup tofu,1/3 cup almonds, 1 cup cooked or 2 cups of high calcium raw greens (kale,collards,broccoli bok choy or other Chinese greens), 1 cup of calcium-rich beans (e.g soy,white,navy,Great Northern), 1/2 cup seaweed,1 tablespoon blackstrap molasses, 5 or more figs.We recommend having 4 – 6 servings of healthy non-dairy sources of calcium rich foods daily.